Decrease Time Awake in Bed

Stress contributes to many sleep problems. People who have trouble sleeping sometimes begin to rely on certain strategies--such as regular napping, excessive use of caffeine, use of alcoholic beverages at bedtime, working at night, and sleeping at irregular times--to help adapt to a disturbed sleep schedule.

After the source of stress that led to the sleep problem is eliminated, these behaviors can sometimes cause sleep problems to continue. A cycle of repeated difficulty in falling asleep develops, and tension and a fear of sleeplessness can result.

The bedroom itself can come to be associated with unsuccessful attempts to sleep and with tension and anxiety.

Some people who have trouble sleeping will begin sleeping on a sofa or in a chair because they are no longer able to sleep in the bedroom. This phenomenon, termed conditioning, may respond to one of two treatment techniques: stimulus control and sleep restriction.

Stimulus control attempts to reestablish the connection between sleep and the bedroom. This is done by reducing the amount of time spent lying awake in bed.  stimulus control treatment. The principles of good sleep hygiene and stimulus control are often used together to relieve sleeplessness.

Sleep restriction works by reducing the amount of time spent in bed to the estimated time period spent actually sleeping. Sleep restriction techniques, which can be learned from a sleep specialist, include recording the time you spend in bed and the time you spend asleep each day for one to two weeks.

The amount of time spent in bed is then restricted to the time spent actually sleeping. As sleep quality improves, the sleep schedule is adjusted as appropriate. Sleep restriction prescribes a specific amount of sleep but not a mandatory time period in bed.

Stimulus control and sleep hygiene guidelines may be used in combination with sleep restriction.

Clock-watching should be avoided by people experiencing sleep problems, especially those with insomnia. It can be helpful to set the alarm for the desired morning arise time, and then hide the clock and watches in a dresser drawer across the room. Most people experiencing sleep problems sleep best when time pressures are relieved.

Relaxation exercises, meditation, biofeedback, and hypnosis are sometimes beneficial in controlling sleep problems.